Maintaining a healthy weight, eating right, and exercising are all important for heart health, as is managing stress. According to the American Heart Association, chronic stress can contribute to heart disease, the leading cause of death in the United States.

Of course, everyone experiences stress, but it doesn’t have to be negative. In fact, some stress can be positive and can motivate you to change things that aren’t serving you.

At the same time, long-term unmanaged stress can pose health risks. It can cause high blood pressure, which can put you at risk for heart attack and stroke.

Stress can also stimulate the release of cortisol, a hormone that increases blood cholesterol, blood sugar, blood pressure, and triglycerides. These are all common risk factors for heart disease, explained Michele Moldenhauer, a certified professional counselor at ThedaCare Behavioral Health in Menasha, who also works with cardiac and pulmonary rehabilitation patients.

Other stress fallout

Stress can cause irritability, anger, impatience, anxiety, racing thoughts, depression, and feelings of being overwhelmed. When people feel that way on a regular basis, they’re more likely to develop bad lifestyle habits and other unhealthy coping mechanisms, Moldenhauer explained.

Unmanaged stress can lead to behaviors that can affect heart health. These include:

• Poor eating habits due to lack of motivation to prepare and eat nutritious meals
• Emotional eating leads to intake of foods high in sodium, sugar, and fat
• smoking
• Use of non-prescription drugs
• excessive drinking
• sleep interruption

Other factors can occur as well. Exercise and connecting with others are important factors in reducing stress and improving heart health. But when people are overwhelmed by chronic stress, they’re less likely to exercise or interact with others, Moldenhauer said.

“People can become isolated and start engaging in negative self-talk, which can lead to further feelings of depression,” she says. “When motivation is low and there is no interest in life, people may stop taking their medications or not take them consistently as prescribed. This can compromise their physical and mental health. there is.”

According to an article from Johns Hopkins Medicine, people with depression may have thicker platelets, and some research has shown that people with heart disease are more likely to have a heart attack. The good news is that treating depression can make platelets less sticky again, Moldenhauer noted.

Additionally, high levels of stress can cause anxiety and promote inflammation in the body. According to a Harvard University study, this can include damaging the lining of your arteries and preparing them for coronary plaque buildup. Both can cause heart disease.

Managing unhealthy stress levels

Although high levels of chronic stress can cause physical and mental health problems, it is important to keep in mind that stress is highly treatable. Moldenhauer shares several strategies.

• Treat physical ailments. Take all medicines as prescribed and see your doctor if necessary.
• Eat regular, healthy meals. Good nutrition is essential for healthy physical and mental functioning. Avoid foods that are too high in sugar, such as high-carbohydrate foods that cause blood sugar levels to spike or plummet and can make you overly emotional. This can make you feel weak, agitated, and emotional.
• Avoid unprescribed mood-altering drugs. This includes coffee and other caffeinated beverages. Caffeine can disrupt sleep and cause feelings of irritability and anxiety. Lack of sleep can interfere with your ability to maintain mood stability.
• Create a sleep and wake routine. A consistent sleep/wake routine helps tell your brain it’s time to sleep. Go to bed at the same time and wake up at the same time every day.
• Practice good sleep hygiene. Stop using electronic devices two hours before bedtime, as blue light emissions interfere with your body’s ability to produce melatonin, which is necessary for a good night’s sleep. Avoid exercising at night. Secondary wind may blow in, making it difficult to sleep. Promote relaxation by taking a warm bath or shower, listening to calm music, and practicing deep breathing and positive imagery before bed.
• Do regular exercise. Physical activity burns off nervous energy, helps you relax, and releases feel-good endorphins.
• Please stay involved. Connect with others and engage in healthy activities that bring you joy, such as hobbies.
• Seek professional help from a counselor. If you try the tips above and your stress levels don’t decrease, seek help. Sharing your concerns with a counselor can help you feel better. Professionals can help you learn skills and strategies to deal with stress, anxiety, and depression.

Support after cardiac accident

It is important for people who have experienced a heart attack or other cardiac event to seek professional help to manage the stress and trauma that often follows.

After a heart attack, it’s just as important to manage stress and mental health issues as it is to manage the physical aspects of cardiac rehabilitation, Moldenhauer said. A National Institutes of Health study found that up to 40% of patients with acute heart disease suffer from depression, and 50% of patients suffer from anxiety. Meeting with a counselor after a cardiac event can be an important part of the healing process.

“A counselor can listen to an individual’s experiences and struggles,” Moldenhauer says. “Sharing a problem with a counselor means the person doesn’t have to deal with it on their own. Counselors also help people with stress, anxiety, depression, or post-traumatic stress disorder. We can also help them learn skills and strategies to cope in a healthy way.”

Cardiac rehabilitation patients at ThedaCare can meet with a counselor to discuss stressful events in their lives and learn additional coping strategies. You also have access to ongoing support if you need it.

Learn more about ThedaCare’s cardiovascular care services

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